Cycle 2 – Week 9 – Session 2 Program Intensity – 80% A.) Front Squat + Push Press + Split Jerk – 7×1 – 5 to 10 lbs heavier than last week B.) Snatch – Position Dead lift + Position 2 Pause Snatch – 15 minutes Clean – Position Dead lift + Position 2 Pause clean – 15 minutes The main focus with the pause at position 2 is to make sure that you are back on your heals   C.) Front Squats – 4×2 w/ pause C.) RDL’s – 5×5 Jerk Balance – 5×3 (bar only) ask if questions Planks – 4 min. total   Question of the week – Who is the heaviest lifter to every snatch double body weight? (hint I posted an article about him a couple of months back, and in the 90’s his former coach was team USA’s weightlifting coach. )  Read more

“I was like the guy on Supersize Me… I was looking for a way to just get myself healthy, CrossFit has changed my life in countless ways.  The changes have been vast and great.  My cholesteral has dropped in half.  Having a community the second I moved down here was one of the best things.”  Zach, CFP member.  Watch Zach”s Video.  Read more

6:00 PM KB CLASS A. 5RDS -5 DBL KB C&P -5  PULL-UPS -10 GOBLET SQUATS REST 30-60 SEC   B. 10 EMOTM -10 2 HAND SWING -5 PUSH-UPS   C. 3 X 20 BIRD DOGSRead more

THE WHOLE LIFE CHALLENGE IS BACK!!! Unique Community Discount Code (UCDC): WLCRYGBsbPoc Unique Community Discount Link (UCDL): https://www.wholelifechallenge.com/wlcfall2013/partners/cfp Both our CODE and our LINK will do two things: Give you a $5 discount on registration Register you with OUR Community PRICING Regular price of the Challenge $49 Early registration price $44 Player discount applies to both regular and early registration price Fitness  A.  4 Sets NFT  20 x Stationary Lunges (Weighted optional)  45 Sec Rest  10 x Supinated Ring Rows  45 Sec Rest B.  3 x 3 Min Rounds  200M Run followed by…  AMRAP  10 x Squats  10 x Ball Slams  3 Min Rest  Performance  A1.  Pause Back Squats – 5 x 5  A2.  Strict Pull-ups – 5 x 5  Superset the Strict Pull-ups with every set of Back Squats.  Rest 2-3 minutes between each set of Back Squats.   B.  3 Rounds AFAP  20 x Front Rack Lunges  10 x...Read more

Cycle 2 – Week 9 – Session 1 Program Intensity – 80% A.) Handstands – 3xME , Sots Press 3×10 B.) Snatch – 2×2, 2×1 Clean and Jerk – 2×2, 2×1 – For both take 4-6 sets to warm up Back Squats – 4×2 W/ Pause on first rep C.) Snatch RDL’s – 5×5 Push Press – 4×10 Leg Raises – 50 (hold on to something) Mobility – 10 minutes minimum!   Video Of the Day – http://www.allthingsgym.com/jessica-marie-salvaggio-plyometric-circuit/ Maybe something to add into your 2nd training session? Question of the day – For what country did the current USOC weightlifting coach  Zygmunt Smalcerz used to coach?   Read more